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Rosemary chicken orzo

Preparation time: 40 minutes

 

Cooking spray
8 ounces fully cooked boneless, skinless chicken breast strips (such as frozen Tyson’s Fully Cooked Chicken Breast Strips)
2 cloves (or teaspoons) minced garlic
1 3/4 cups dry orzo pasta
1 (14-ounce) can fat-free, 1/3-less-sodium chicken broth
1/2 cup water
1/2 teaspoon dried rosemary
1/2 teaspoon salt
1 medium zucchini (approximately 6–7 inches long), cut lengthwise into fourths, then crosswise into 1/4-inch-thick slices
4 Roma tomatoes, seeded and chopped (approximately 2 1/2 cups)
1 small onion, coarsely chopped (approximately 1 cup)
8 ounces fresh mushrooms, quartered

Coat a large nonstick skillet with cooking spray and warm over medium-high heat. Add chicken, garlic, orzo, and broth; cover and bring to a boil. Reduce heat to medium-low and simmer 8–9 minutes, or until most of the liquid is absorbed. Stir occasionally to prevent sticking. Stir in remaining ingredients and return to a simmer (if mixture becomes too dry, add water to prevent sticking). Simmer 5–7 minutes, or until pasta is tender and vegetables are crisp-tender.

Yield: 8 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 228
  Carbohydrate: 35 g
  Protein: 13 g
  Fat: 4 g
  Saturated fat: <1 g
  Sodium: 238 mg
  Fiber: 3 g
  Exchanges per serving: 2 starch, 1 vegetable, 1 lean meat
  Carbohydrate choices: 2 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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